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Nutrition & Diet
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

I'm a Nutritionist and These 9 Daily Habits Accelerate Fat Burning

Board-certified sports dietitian reveals how to lose weight and keep it off.

Leah Suzanne
By Leah SuzanneMar 27, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Tara Gidus Collingwood dietdivatara
Copyright dietdivatara/Instagram
Leah Suzanne
By Leah SuzanneMar 27, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Nutrition & Diet

Are you trying to lose weight – and keep it off? While you can lose weight rapidly, oftentimes, you won’t be able to keep it off. This is why sustainable weight loss is the way to go. According to Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, there are a few key habits that will help you burn fat fast, but also keep it from coming back. Here are nine tips that actually work for sustainable weight loss.

Pay Attention to Portion Size

Mexican Rice Bowls Meal Prep on Wood Countertop, portion size

Shutterstock

Her first tip is to pay attention to portion size. “It’s not always the ‘what’ you eat but rather the ‘how much’ you are eating,” she says. “I have seen many clients eat really healthy food, but they are just simply eating too much of even the healthiest food.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Prioritize Sleep

Beautiful young woman sleeping while lying in bed comfortably and blissfully. Sunbeam dawn on her face

Shutterstock

Next, prioritize sleep. “It’s not just the quantity of sleep, but really the quality that matters most. Practicing proper sleep hygiene is key to getting the proper amounts of REM and deep sleep to support weight loss efforts,” she writes.

Eat Whole Foods

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

Next, pay attention to the quality of your food. “Eat whole foods and minimize processed foods. Whole foods are not only lower in calories, but they are typically higher in fiber and protein which help with fullness. Processed foods often have a lot of added sugar, fat, and sodium,” Collingwood says.

Don’t Drink Your Calories

milk pouring from bottle into glass on old wooden tableShutterstock

Don’t drink your calories. “Drink only calorie free beverages. Skip the sugar sweetened beverages like regular soft drinks, lemonade, sweet tea, and the decadent coffee drinks with added sugars. A glass or two of low fat milk can fit, but otherwise go easy on any beverages with calories,” she writes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Exercise Daily

Fitness,,Sport,,Training,,Gym,squat,trainer,fitness,exerciseShutterstock

She also recommends exercising daily. “Move your body at least 30 minutes every single day. Planned exercise is best where you get your heart pumping and get out of breath. In addition to an exercise session each day, aim to move more and avoid sitting as much,” she says.

Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

She also recommends strength training at least 2 days per week. “When you lose weight, you often will lose muscle in addition to fat and water weight. By doing resistance (strength) training, you can maintain and maybe even build muscle while losing weight which will do wonders for your metabolism,” she says.

Keep Track of Your Progress

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

Keep track of your progress. “Studies show that people who keep track of their progress with regular weighing of themselves and tracking calories, sleep, and exercise lose more weight and keep it off better than those who don’t track,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Eat Throughout the Day

mussli or cereal bars, full of nuts and chocolate, on a white background, healthy breakfast or snackShutterstock

Next, spread food out throughout the day and start eating within 2 hours of getting up. “Eating too much at one time of the day causes the body to store excess calories, but spreading out your calories, especially protein, has been shown to help with weight loss and maintaining muscle,” she says.

Manage Stress

woman practices yoga and meditates in the lotus position on the beachShutterstock

Her last tip is to focus on stress management. “People often skip workouts or turn to food for emotional comfort in times of stress, so regularly working on reducing stress with things like meditation, deep breathing, journaling, or a yoga practice can help tremendously,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

Fat Loss Coach Reveals 9 Tips for Sustainable Weight Loss

Tara Gidus Collingwood dietdivatara
Copyright dietdivatara/Instagram
Leah Suzanne
By Leah SuzanneMar 27, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight – and keep it off? While you can lose weight rapidly, oftentimes, you won’t be able to keep it off. This is why sustainable weight loss is the way to go. According to Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, there are a few key habits that will help you burn fat fast, but also keep it from coming back. Here are nine tips that actually work for sustainable weight loss.

Pay Attention to Portion Size

Mexican Rice Bowls Meal Prep on Wood Countertop, portion size

Shutterstock

Her first tip is to pay attention to portion size. “It’s not always the ‘what’ you eat but rather the ‘how much’ you are eating,” she says. “I have seen many clients eat really healthy food, but they are just simply eating too much of even the healthiest food.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Prioritize Sleep

Beautiful young woman sleeping while lying in bed comfortably and blissfully. Sunbeam dawn on her face

Shutterstock

Next, prioritize sleep. “It’s not just the quantity of sleep, but really the quality that matters most. Practicing proper sleep hygiene is key to getting the proper amounts of REM and deep sleep to support weight loss efforts,” she writes.

Eat Whole Foods

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

Next, pay attention to the quality of your food. “Eat whole foods and minimize processed foods. Whole foods are not only lower in calories, but they are typically higher in fiber and protein which help with fullness. Processed foods often have a lot of added sugar, fat, and sodium,” Collingwood says.

Don’t Drink Your Calories

milk pouring from bottle into glass on old wooden tableShutterstock

Don’t drink your calories. “Drink only calorie free beverages. Skip the sugar sweetened beverages like regular soft drinks, lemonade, sweet tea, and the decadent coffee drinks with added sugars. A glass or two of low fat milk can fit, but otherwise go easy on any beverages with calories,” she writes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Exercise Daily

Fitness,,Sport,,Training,,Gym,squat,trainer,fitness,exerciseShutterstock

She also recommends exercising daily. “Move your body at least 30 minutes every single day. Planned exercise is best where you get your heart pumping and get out of breath. In addition to an exercise session each day, aim to move more and avoid sitting as much,” she says.

Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

She also recommends strength training at least 2 days per week. “When you lose weight, you often will lose muscle in addition to fat and water weight. By doing resistance (strength) training, you can maintain and maybe even build muscle while losing weight which will do wonders for your metabolism,” she says.

Keep Track of Your Progress

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

Keep track of your progress. “Studies show that people who keep track of their progress with regular weighing of themselves and tracking calories, sleep, and exercise lose more weight and keep it off better than those who don’t track,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Eat Throughout the Day

mussli or cereal bars, full of nuts and chocolate, on a white background, healthy breakfast or snackShutterstock

Next, spread food out throughout the day and start eating within 2 hours of getting up. “Eating too much at one time of the day causes the body to store excess calories, but spreading out your calories, especially protein, has been shown to help with weight loss and maintaining muscle,” she says.

Manage Stress

woman practices yoga and meditates in the lotus position on the beachShutterstock

Her last tip is to focus on stress management. “People often skip workouts or turn to food for emotional comfort in times of stress, so regularly working on reducing stress with things like meditation, deep breathing, journaling, or a yoga practice can help tremendously,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Foods that Burn Belly Fat, According to a Nutritionist

Tara Gidus Collingwood dietdivatara Diet Diva
Copyright dietdivatara/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 29, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to get rid of your belly? There are foods you can eat to help shrink your midsection. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We asked her for tips on how to burn belly fat fast. “There’s no magic food that will instantly melt belly fat, but certain foods can definitely boost your metabolism, curb cravings, and help reduce visceral fat when combined with a healthy lifestyle,” says Collingwood. “Here are a few foods that might help to burn that belly fat.”

Eggs

Eggs in the package

Shutterstock

Eggs are a great fat-burning breakfast. “High in protein and low in calories, eggs help you feel full longer, reducing overall calorie intake. They also boost metabolism due to their thermogenic effect,” says Collingwood.

Leafy Greens

Fresh Romano salad on wooden table lettuce leafy greens

Shutterstock

Leafy greens, including spinach, kale, collard greens, and Romaine, are a must-eat to burn belly fat. “Low in calories and high in fiber and antioxidants, leafy greens help reduce bloating and support fat loss by improving digestion,” she says.

Avocados

Close-up of a woman holding half of fresh ripe avocado in hand, top view. avocados

Shutterstock

Avocados are a healthy fat that helps you burn fat. “Packed with healthy fats and fiber, avocados keep you full and may help reduce belly fat by improving insulin sensitivity,” she says.

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts, especially almonds, pistachios, and walnuts, are great for your waistline. “Rich in protein and healthy fats, nuts can curb hunger and promote fat loss. Just keep portions moderate since they’re calorie-dense,” she says.

Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Berries, including blueberries, strawberries, raspberries, and blackberries, are also great for fat loss. “Loaded with fiber and antioxidants, berries help manage blood sugar and reduce fat storage, especially around the belly,” Collingwood says.

Fatty Fish

Grilled Mackerel fish on a white plate. Fatty, oily fish is an excellent and healthy source of DHA and EPA, which are two key types of omega-3 acid.Shutterstock

Fatty fish, like salmon and mackerel, are great sources of protein for losing belly fat. “These are rich in omega-3s, which reduce inflammation and may directly reduce abdominal fat,” she says.

Chili Peppers

Chili powder and fresh and dried peppers on table backgroundShutterstock

Spicing up your food can help shrink your waistline. “Capsaicin, the compound that makes them spicy, might help to boost metabolism and promote fat burning,” Collingwood explains.

Green Tea

glass cup with fresh green tea

Shutterstock

Sip on green tea and watch your waistline shrink. “Contains catechins and a small amount of caffeine, both of which have been linked to fat loss—especially in the abdominal area,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

7 Eating Habits That Help You Lose Weight and Feel Stronger

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyright dietdivatara/Instagram
Leah Suzanne
By Leah SuzanneApr 26, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Making minor tweaks to your daily habits can make a big difference, especially when it comes to your health. Whether you're trying to lose weight, build muscle, or fight fatigue, your eating habits play a crucial role. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s resident registered dietitian nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We recently asked her about the eating habit changes she recommends to most of her clients, and many of them are doable.

Eat More Whole Foods

Fresh fruit in the basket on the wooden table​FruitShutterstock

First, eat more whole foods. “Focus on vegetables, fruits, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense and keep you full longer with fewer calories. Load up half your plate with veggies!” suggests Collingwood.

Practice Portion Control

Diet concept, portion control of saladShutterstock

Next, practice portion control. “Use smaller plates or bowls, and serve yourself appropriate portions. Avoid eating straight from the package — it’s easy to overdo it without realizing,” she suggests. “And just because it’s a ‘healthy’ food doesn’t mean you can eat unlimited portions!”

Eat Mindfully and Slowly

A picture of delightful man enjoying his meal. He is chewing a piece of sandwich and keeping eyes closed. Isolated on striped and blue background.​Eat SlowShutterstock

Eat mindfully and slowly. “Pay attention to your food while eating — no distractions like phones, TV, or eating in the car. Slower eating helps you recognize fullness and reduces overeating, and you enjoy your food so much more!” she says.

Don’t Skip Meals (Especially Breakfast)

Happy couple having tasty breakfast in cafe​Don’t Skip BreakfastShutterstock

Don’t skip meals, especially breakfast. “Skipping meals can lead to overeating later. A balanced breakfast can help stabilize blood sugar and reduce cravings,” Collingwood says.

Limit Processed and Sugary Foods

Three,Bowls,Of,Cereals,And,Cereals,Scattered,Around,The,TableShutterstock

Limit your consumption of processed and sugary foods. “These are often high in empty calories and can cause spikes in blood sugar, leading to hunger crashes. Focus primarily on liquid calories. Aim to drink only calorie-free beverages unless it is milk or 100% juice,” she says.

Stay Hydrated

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object​3. Stay HydratedShutterstock

Make sure to stay hydrated. “Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger — staying hydrated can prevent unnecessary snacking,” she says.

Plan and Prep Your Meals

Woman,Making,Meal,Plan,In,Kitchen,fridge,cooking​Meal PlanningShutterstock

“Preparing meals ahead of time helps you avoid impulse eating or relying on takeout. You’re more likely to stick to healthy choices when they’re convenient and ready to go,” she says.

BONUS TIP: Track Your Food

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

And a bonus tip? “Keep track of what you are eating with a food tracking app so you can realize in real time how you are doing on intake as the day goes on so you can increase awareness and make adjustments as the day goes on to fit into a budget,” says Collingwood. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost Belly Fat After Giving Up These 5 Habits

Natalia Hrybko nataliahfitness
I Finally Got Rid of Belly Fat After Ditching These 5 Daily Habits
Copyright nataliahfitness/Instagram
Christopher Roback
By Christopher RobackApr 09, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Stubborn belly fat can feel impossible to lose, no matter how many crunches you do or salads you eat. Millions of people hit the gym regularly and watch what they eat, yet still struggle to achieve the flat stomach they desire. According to fitness expert Natalia Hrybko, Online Coach and Personal Trainer, the solution might be simpler than you think. After years of frustration with her own fitness journey, Natalia discovered that quitting five specific daily habits was the key to finally achieving a flat belly, along with improved energy and mental health. By identifying and eliminating these common mistakes in your own routine, you could unlock the transformation you've been working so hard to achieve.

Stop Relying Only on Gym Workouts

Daily movement matters more than intense gym sessions. "Even if you're working out daily, sitting too much can slow down fat loss," Natalia explains in her post. Your activity level throughout the entire day plays a crucial role in burning calories and reducing belly fat.

After incorporating regular walks before or after work, Natalia saw dramatic improvements. "I started walking every day and guess what? Yes, flat stomach. But not only that, my energy was better. My mental health improved because I was walking outside, bare feet, on the beach, everywhere," she shares.

Don't rely solely on structured exercise—find ways to stay active throughout your day. "So, I recommend you to start moving, start running, walking, anything you wanna do, but just stay active if you want to lose belly fat," Natalia advises.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Stop Drinking Your Calories

Those "healthy" beverages might be sabotaging your progress. Many people don't realize how calorie-dense drinks can be, even the ones marketed as healthy options. "Hidden calories and sugar in sodas, fruit juices, and even healthy smoothies spike your blood sugar and lead to fat storage," Natalia warns.

Smoothies are particularly deceptive—they're often packed with calories while maintaining a healthy image. "Smoothies are the same, packed with lots of calories. And we all think it's healthy, but if you want to lose your belly fat, you watch those calories," she advises.

Natalia replaced these high-calorie beverages with water, herbal tea, and homemade green juice. "And green juice recipe, I already shared, but I will leave link here so you can check it out. My healthy green juice, the best. Homemade, the best. You know exactly how many calories and how healthy for you this green juice is," she says.

Quit Overeating "Healthy" Foods

Healthy doesn't mean unlimited. One of Natalia's biggest mistakes was believing she could eat unlimited amounts of nutritious foods without consequences. "I used to think when it's healthy, you can eat as much as you want," she admits.

Nuts, avocados, and protein bars are nutritious but also calorie-dense. "Yes, nuts, avocados, and protein bars are healthy, but they are also calorie-dense. If you eat them in large amounts, you can gain weight instead of losing it," Natalia explains.

Understanding that quality and quantity both matter was a game-changer for Natalia's belly fat loss journey. "So that was my biggest mistake. And I was overeating all these healthy foods," she shares. Pay attention to serving sizes, even with the most nutritious foods in your diet.

End Late-Night Snacking Habits

Your evening eating habits might be undermining your progress. "Do you know why people snack? Because they're not eating enough food during the day. Not enough protein, not enough fats and carbs. Not balanced," Natalia reveals. Unbalanced daytime nutrition leads to nighttime cravings that sabotage fat loss.

The solution isn't willpower—it's proper nourishment. "I made some changes in my nutrition. So I started to eat balanced foods, added more protein to my meals, and it's reduced craving. Second, I started to drink 2 liters of water every day. Same, reduced cravings," she shares.

What seemed like an impossible habit to break turned out to be manageable with the right approach. "And I thought it's very hard to stop snacking. Guys, it's not hard. I was there and you can do it. If you want to lose belly fat, try," Natalia encourages.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Stop Neglecting Your Protein Needs

Neglecting protein can undermine all your other efforts. "A low protein diet can lead to muscle loss and a slow metabolism, making fat loss harder," Natalia explains. Without adequate protein, you might maintain weight but lose muscle tone and struggle with energy levels.

"How to fix it? Include lean protein sources like chicken, fish, eggs, or plant-based options in every meal," she recommends. "For years, I was eating healthy but still struggling with fat loss, energy, and muscle tone. But then I've learned from my mistakes and I started eating more protein."

The results were transformative. "I felt stronger, more toned, and my cravings disappeared. I was finally feeling my body the right way," Natalia shares. She also recommends tracking your protein intake to see the difference for yourself. "It's a game-changer for fat loss and muscle tone,” she says.

Balance Your Daily Meals

Inconsistent eating leads to evening hunger pangs. "Do you know why people snack? Because they're not eating enough food during the day. Not enough protein, not enough fats and carbs. Not balanced," Natalia reveals in her video.

Creating balanced meals with appropriate portions of protein, fats, and carbohydrates keeps you satisfied longer. "I made some changes in my nutrition. I started to eat balanced foods, added more protein to my meals, and it reduced cravings," she explains about overcoming her nighttime eating habit.

When you provide your body with consistent, nutritious fuel throughout the day, you naturally reduce the urge to snack late at night. This simple adjustment helps prevent the additional calories that often contribute to stubborn belly fat.

Increase Your Water Intake

Hydration directly impacts appetite control and fat loss. "I started to drink 2 liters of water every day. Same, reduced cravings," Natalia shares about her personal experience after making this change.

Many people mistake thirst for hunger, leading to unnecessary snacking and calorie consumption. By staying well-hydrated, you can better distinguish between these signals and avoid eating when your body actually needs water.

Making water your primary beverage not only supports your metabolism but also replaces calorie-laden drinks that might be hindering your progress. Keep a water bottle with you as a visual reminder to maintain this healthy habit.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Add Daily Movement Beyond Workouts

Regular movement throughout the day burns more calories than gym sessions alone. As Natalia emphasizes, "I started walking every day after my work or before my work. I started walking and guess what? Yes, flat stomach."

The benefits extend beyond physical appearance. "My energy was better. My mental health was better because I was walking outside, bare feet, on the beach, everywhere," she shares, highlighting the comprehensive improvements she experienced.

Finding ways to incorporate more movement into your daily routine—whether through walking, taking the stairs, or active housework—creates a calorie deficit that contributes significantly to reducing belly fat over time.

Switch to Zero-Calorie Beverages

Liquid calories add up quickly without providing satiety. "Hidden calories and sugar in sodas, fruit juices, and even healthy smoothies spike your blood sugar and lead to fat storage," Natalia warns in her advice.

She recommends replacing these drinks with zero or low-calorie alternatives. "Instead, I started to drink water, herbal tea, and green juice," she says about the changes that supported her transformation.

Being mindful of what you drink is often an overlooked aspect of weight management. Eliminating caloric beverages can create a significant daily calorie deficit without requiring any additional exercise or food restrictions.


RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Commit to Consistent Changes

Sustainable results come from habits you can maintain long-term. "And that's it. 5 mistakes I did in my past and will not do it anymore," Natalia concludes about her transformed approach to health and fitness.


Rather than pursuing quick fixes or extreme measures, focus on incorporating these manageable adjustments into your lifestyle. Small, consistent changes compound over time to create remarkable results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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